Thursday 07/16
Strength - Every 2:00 x 4 sets
12 Push Press
WOD-
Part 1- 3RFT
18 Push ups
18 DB Hang Squat Clean (50/35)
-Rest until 10:00 (8:00 min Cap)
Part 2- 3RFT
18 Sit ups
10 Shoulder 2 OH (R)
10 Shpulder 2 OH (L)
(8:00 cap)
Wednesday 07/15
Strength- Front Squats
3-3-3-3-3
Every 2:00
Build weight based off feel
WOD- 12 Min AMRAP
21 Wallballs (20/14)
15 Hang Power Clean (115/80)
9 Burpees
Tuesday 07/14
Conditioning- 6 rounds
300/250m Row
1:00 Rest
WOD- 5 Rounds
minute 1= Max Rev Lunges
minute 2= Max KB Swings (53/36)
minute 3= Max Sit ups
minute 4= Max DU
minute 5= Rest
Score = total reps
Monday 07/13
Strength- Power Snatch
2 reps every 90s x 8 sets
WOD- For time
3 rounds
200m Run + 16 DB Snatch (50/35)
3 min Rest
3 rounds
16 Burpees + 16 DB Snatch (50/35)
Sunday 07/12
Strength- every 90s x 8 sets
2 Hang Squat Cleans
Increase weight based off feel
WOD-
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Burpees
-into-
3 Rounds
18 Sit Ups
18 Shoulder to Overhead (95/65)